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“Numerous studies have shown that tracking our food is hugely beneficial for weight loss,” says Polina Smith, a certified personal trainer and founder of DIAKADI, San Francisco’s largest personal training-only gym. “Keeping track of our food helps us to gain a deeper understanding of what we are eating as well as making us more conscious about what is going in our bodies.” Apps like MyFitnessPal make digital tracking of your intake easier than ever, but if you prefer the old-school method of taking pen to paper, using a journal (as long as you're diligent and use it to gain feedback) can be just as effective.